Just what the doctor Rx'd Workouts
Need a training program?
We have tens of training programs focusing on different aspects of the sport. If you are looking for additional challenge or to fix a weakness, check out our training programs!
Training programs-
Extra Credit 09-06-2023 Workout
OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
1:00/1:00 Hamstring Foam Roll
10 Elevated Calf Raises w/:01 Pause in Bottom Position
10 Alt. Groiner Stretch -
22.6.2023 Snatch complex, Clean & Jerk complex, Snatch pull Workout
week 6/9
WARM UP + TECHNIQUE 10-15min
PAUSE OHS BALANCE *pause 3sec
3x2-3@barbell with banded & weight, pal 2min
SNATCH + SNATCH ABOVE KNEE
1+1@80%, 1+1@83%, 1+1@80%, 1+1@86% sn-%, pal 2min
CLEAN FROM POWER POSITION + PUSH PRESS + SPLIT JERK *jerk both side
1+2+2@up to 77% jerk-%, pal 2min
SNATCH PULL
2-3x3@+5kg today best snatch, pal 2min -
15.6.2023 Snatch complex, Clean & Jerk, Clean pull Workout
week 5/9
WARM UP + TECHNIQUE 10-15min
PAUSE SPLIT SQUAT OHS BALANCE
*pause 2-3sec, both side
3[2+2]@barbell with banded & weight pal 2min
SNATCH FROM POWER POSITION + SNATCH PUSH PRESS + SNATCH BALANCE
2+2+2@up to 72% sn-% pal 2min
CLEAN + SPLIT JERK
2+1@80%, 2+1@84%, 2+1@82%, 2+1@84% jerk-% pal 2min
CLEAN PULL
2-3x2@+5kg today best jerk, pal 2min -
8.6.2023 Snatch complex, Clean & Jerk complex, Snatch pull Workout
week 4/9 recovery week
WARM UP + TECHNIQUE 10-15min
PAUSE OHS BALANCE *pause 3sec
3x2-3@barbell with banded & weight, pal 2min
SNATCH + SNATCH ABOVE KNEE
5[1+1]@70% sn-%, pal 2min
CLEAN FROM POWER POSITION + PUSH PRESS + SPLIT JERK *jerk both side
3[1+2+2]@70% jerk-%, pal 2min
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1.6.2023 Snatch complex, Clean & Jerk, Clean pull Workout
week 3/9
WARM UP + TECHNIQUE 10-15min
PAUSE SPLIT SQUAT OHS BALANCE
*pause 2-3sec, both side
3[2+2]@barbell with banded & weight pal 2min
SNATCH FROM POWER POSITION + SNATCH PUSH PRESS + SNATCH BALANCE
2+2+2@up to 78% sn-% pal 2min
CLEAN + SPLIT JERK
2+1@up to 80%, 3[2+1]@85% jerk-% pal 2min
DEFICIT CLEAN PULL
3x2@+5kg today best jerk, pal 2min -
18.5.2023 Snatch complex, Clean & Jerk, Clean pull Workout
week 1/9
WARM UP + TECHNIQUE 10-15min
PAUSE SPLIT SQUAT OHS BALANCE
*pause 2-3sec, both side
3[2+2]@barbell with banded & weight pal 2min
SNATCH FROM POWER POSITION + SNATCH PUSH PRESS + SNATCH BALANCE
4[2+2+2]@up to 70% sn-% pal 2min
CLEAN + SPLIT JERK *jerk both side
3[2+2]@74% jerk-% pal 2min
DEFICIT CLEAN PULL
3x3@+5kg today best jerk, pal 2min -
25.5.2023 Snatch complex, Clean & Jerk complex, Snatch pull Workout
week 2/9
WARM UP + TECHNIQUE 10-15min
PAUSE OHS BALANCE *pause 3sec
3x2-3@barbell with banded & weight, pal 2min
SNATCH + SNATCH ABOVE KNEE
1+1@up to 75%, 3[1+1]@83% sn-%, pal 2min
CLEAN FROM POWER POSITION + PUSH PRESS + SPLIT JERK *jerk both side
1+2+2@up to 77% jerk-%, pal 2min
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20.5.2023 Box Office Workout
Fir time :
30-20-10
Dumbbell Box Step Overs 24"/20"
Echo BikeRound 1: Pull-ups
Round 2: CTB
Round 3: BMUDB´S 22,5/15kg´s
TC 20
Lets be mindful of how long we are holding onto the dumbbells each round. The longer we hold on, the more it is going effect our grip. Let's see if we can get the first and second round done in 2-3 sets and the last round in 1-2 sets.
Lets see if we can finish the echo bike 3:00 or less, 2:00 or less and 1:00 or less.
For the pull-ups lets see if we can get these done in 5 sets or less. For the CTB lets try for 4 sets or less. For the bMU lets try for 3 sets or less.
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29.6.2023 Snatch, Clean & Jerk, Clean pull Workout
week 7/9
WARM UP + TECHNIQUE 10-15min
SNATCH
1@86%, 1@90%, 1+1@88%, 1@94% sn-%, pal 2min
CLEAN + SPLIT JERK
1+1@84%, 1+1@86%, 1+1@84%, 1+1@90% jerk-% pal 2min
CLEAN PULL
2-3x2@+5kg today best jerk, pal 2min -
20.5.2025 Bench press and chin-ups Strength
Every 2min x 8
A) 4-4-4-4 bench presses
B) 5 strict chin-ups